With the rain seemingly behind us, it's time to get back to playing golf.  However, before you get started, there are a few things you should know.  There are more than 13 million golfers in the United States, and most people consider golf a very, safe sport.  Contrary to this belief, there is the potential to suffer an injury to the wrist, elbow, shoulder, spine, hip or knee while playing golf.   According to research, more than half of these injuries deal with the low back pain.  Therefore, here are some tips on preventing low back injuries this summer while on the green.

Because the golf swing requires twisting and bending, the back is a common area of injury in golfers.   In addition, the less flexible you are, the more at risk you are for injuring your back.  By incorporating a few of these simple stretching exercises, you can limber up crucial back muscles before teeing off.  If you currently experience back pain or have a back condition, check with your physician or physical therapist to ensure these exercise are appropriate for you.

 
Knee to Chest Stretch
Lie on your back on a firm surface, knees bent, and feet flat on the floor.  Gently pull one knee up to your chest until you feel a stretch in your lower back.  Hold the stretch for 30 seconds.  Switch legs and repeat three times for each leg.

Lie on your back on a firm surface, knees bent, and feet flat on the floor.   Keeping your knees together, lower your knees to the right towards the floor until you feel a stretch.  Hold for 5 seconds and repeat towards the left.  Perform 5 repetitions to each side.

Along with these warm-up exercises prior to golf, a core strengthening program will ensure an injury free golf season.  The 'core' is comprised of abdominal, hip, and low back muscles which all work together to form a supportive brace around the trunk and torso.  When these muscles contract and the body moves, the core muscles work to stabilize the spine and pelvis.  With a stronger core, your low back is more stable and less prone to injury, especially during golf.   There are numerous ways to strengthen the core, and no one way is right for everyone.  Exercises on a stability ball, a Pilates program, abdominal exercises, and the Wii Fit are just some of the ways to strengthen these important group of muscles.  Find what works for you, and implement a regular core strengthening routine 2-3 times a week.   If you suffer from a back condition or have back pain, consult your physician or physical therapist before attempting core exercises. 

A flexible and strong low back will improve your swing and increase yardage on your shots.  Most importantly, it will prevent injuries throughout the golf season.  Good luck!

 

Vital info after you overdo it at the annual family picnic and softball game!
Ok, we can all relate... annual family softball or holiday cookout game - bottom of the last inning, you're up by one run, Uncle Tom's on first, Aunt Claire, fresh off the DL from her herniated disk, on second.. two outs- cousin Moe, belly hanging over the belt at the plate, you watch the pitch from out in left field... CRACK!! Here it is, your big chance, a line drive hit right between Dad and Cousin Suzie...Surely you can get the ball and gun down Claire at the plate. You scoop the ball off the grass and in one brilliant motion, you hop and rear back to throw home.... and OUCH!! The ball bounces 20 feet in front of you and Aunt Claire strolls home with Uncle Tom on her heels, you lose the game and are now left with this big ice pack on your shoulder at the office on Monday morning! Tis' the time of year when we all get out in the nice weather and do whatever it is we love to do, and let's face it, we probably didn't have the off-season training regimen of the Baltimore Orioles pitching staff! If you are experiencing shoulder pain, whether it be from throwing or not, you may have an issue with your rotator cuff. To find out more about the rotator cuff and other injuries, please click below! And don't worry, you'll make that throw next year!! 

 

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